Tips for weight lifting
If you have a goal to build muscle mass or achieve a stronger muscles to build a lean or bulk body, weight training can help you get there. |
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Whether you're just getting started working out, or you're looking to add strength training to your cardio routine, weight lifting for beginners can seem anything but simple. You don't have to be a professional body builders or a athlete to get the benefits of weight training. When get correctly weight lifting training will help you reduce fat, increase your strength and help to build stronger muscle, and also improve your bone density.
Even if you've never done any kind of weight training before, it's never too late to start. Weight lifting training is appropriate for men and women it can be started at age limited or fitness level. So here are some tips while doing weight lifting training, I make sure that if you follow the weight lifting tips given below you will see the result as soon as possible in your lean or bulk body muscles.
What do you need to start weight training?
If you've never lifted weight before, so try to start with the help of a certificate personal trainer. They be able to teach you proper starting training exercise and set up a strength training program to your proper needs.
Many gyms or fitness center have offer to introductory training starting session with the help of a certificate trainer at low fees, but some gym they have trainer available of free of cost only we have to give the gyms fees, we have to asked them about it.
When you're weight training, do:
• Lift an appropriate amount of weight.
Start with that weight you can lift comfortably 10 to 12 reps. For most people, a single set 10 to 12 repetitions with a weight that the muscle can build the strength and get effective 2 to 3 sets of the same exercises. As you get stronger, gradually increase the amount of weight, and slowly progress to more sets.
• Breathe
You might be temped to hold your breathe while you lifting weights. Don't hold your breathe. Instead breathe out as you as you lift the weight and breathe in as you lower the weight.
• Seek balance
Work all of your major muscles including hips, chest, arms, shoulders, legs, and back. strengthen the opposing muscles in a balanced way.
• Use proper form
Do the all exercise properly as well as learn all the exercise correctly. When you lift the weight do it in full range of motion. The better you form, the better your result, if you're unable to maintain good form decrease the weight or do less repetition. Remember that proper form matters even when you pick up and replace your weights.
• Rest
Resting give your muscles time to recover and replenish energy stores before your next workout. And also rest at least 60 seconds in between sets, this helps prevent muscle fatigue, especially as you start out.
Follow these tips to avoid common mistakes when you're weight lifting.
• Don't skip warm up
Cold muscles should more injury than the warm muscle. Before you lift weight, warm up with five to 10 minutes of jumping jacks or various warm up exercise.
• Don't ignore pain
If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
• Gently stretch your muscles after your workout
Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.
• Don't forget your shoes
Shoes that protect your feet and provide good traction can keep you from slipping or injury your feet while you're lifting weights.
Remember this tips and steps while your weight lifting workout.
WHAT IS SETS AND REPS
Start your workout with the program means doing 12 to 15 reps each exercise. Aim for 1 to 2 sets to start. As you build strength, you can add extra sets, ans also increase the weight.
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‣ What is a reps? A repetition is one complete exercise movement it's called reps.
‣ What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make 1 set this way we complete 1 sets.
What your Diet and Nutrition
I know it is supposed to be about weight training. The most common mistake most people make is nit eating after they train or not eating the right thing. This meal should contain a mixture of different types of carbohydrates such as high - carbohydrates like glucose.
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Keep the saturated fat and refined carbohydrates down! No more than 25 percent total fat, and no flaky, flimsy, fatty pastries, refined sugars, biscuit, cakes, and junk foods like that. The most fundamental error that hopeful weight and muscle gainers make is not eating enough qualify food, and that doesn't necessarily mean protein.
Best Weight lifting Exercise
Concentrate on doing the weight lift exercise like :-
• Squats
• Dead lifts
• Bench press
• Shoulder press
• Chin-ups
• Rows
• Curls
• Dips
• Calf raises
This all exercises may good for weight lifting training, add all this exercises to your workout routine you will see the results soon.
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